Get your exact protein and carb targets for muscle growth or strict fat loss. Optimized for your training phase and body weight.
| Phase | Protein | Rationale |
|---|---|---|
| Muscle Growth | 2.0–2.4g/kg | Max muscle protein synthesis |
| Definition (Cut) | 2.4–3.1g/kg | Preserve muscle in deficit |
| Maintenance | 1.6–2.0g/kg | Sustain current muscle mass |
| Recomp | 2.2–2.6g/kg | Build and lose simultaneously |
Protein and carbohydrate needs change significantly depending on your training phase. During a caloric deficit, protein requirements actually increase — research shows 2.4–3.1g per kg of body weight is needed to prevent muscle loss during aggressive cuts.
Current research suggests spreading protein intake across 3–5 meals per day maximizes muscle protein synthesis. Aim for 25–50g of protein per meal. Pre- and post-workout meals should prioritize fast-digesting proteins and moderate carbs.